Iron supplement advertisements often appear in various media. Iron is indeed an important mineral so that stamina can be maximized every day. However, supplements must be consumed carefully. Actually there are many choices of foods containing iron that are able to meet the needs of the body, without additional consumption of supplements.
Iron is one of the important nutrients and is needed by our body. All that can not be separated from the many benefits of iron that we can get. What are those?
Benefits of Iron
The following are the various benefits of iron for the body.
- Producing red blood cells that will carry oxygen throughout the body. Iron deficiency can cause a person to feel weak, tired and difficult to concentrate, because the body experiences a lack of oxygen due to decreased production of red blood cells. brain function to a decrease in the ability of the immune system to fight infections is also a result of lack of oxygen.
- An important component of myoglobin (a protein that helps supply oxygen to muscles), collagen, and various enzymes.
- Helps maintain the immune system.
- Keep skin cells, hair and nails healthy.
- Required for growth of infants and placentas, especially in the second and third trimesters
Iron can also keep your stamina at its prime. Iron can maintain adequate levels of hemoglobin that carry oxygen throughout the body. When oxygen is fulfilled, your body's stamina will stay awake.
Food sources that can be a choice
Food consumed daily can meet your daily iron needs. It's just that there are some foods that contain more iron than other foods.
You can eat foods containing iron, such as red meat, beef liver, various types of grains, nuts, raisins, brown rice, soybeans, dark green vegetables, fortified cereals with iron, poultry meat, and seafood or seafood.
However, pregnant women are advised to be careful in consuming liver, because the vitamin A content is very high it is feared to be dangerous for the fetus.
Recommended Daily Adequacy
The amount of iron intake needed varies, according to age and sex.
- Infants aged 7-12 months need 11 mg per day.
- Toddlers aged 1-3 years, 7 mg per
- Children 4-8 years, 10 mg per
- Children 9-13 years, 8 mg per
- Teenage boys need 11 mg per day, teenage girls need 15 mg per
- Men over the age of 18 need about 8.7 mg per day.
- Women aged 19-50 years need 14.8 mg per day. The need for iron in women can increase in certain conditions, for example when menstruation.
- Women over the age of 50 need 8.7 grams per day.
However, avoid too much iron intake to reach 20 mg per day. It can actually cause bad effects for the body, ranging from nausea, vomiting, abdominal pain, to constipation. This impact can be more dangerous if it occurs in children.
Choose foods containing iron to meet daily needs. Consult your doctor about the need to consume iron supplements, including the recommended dosage. If you feel symptoms of iron deficiency, contact your doctor immediately to get treatment for the condition.
Komentar
Posting Komentar